Diets, Fat Ratios & Target Weights

Life Health & Fitness
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I started my weight loss at 106.3kgs three years ago. Taking it slowly, I’ve brought my weight down to 85.5kgs, and I think with my current exercise binge I can bring it down further towards 83.5kgs and maybe a bit lower.

I’ve been able to keep off the weight loss by adjusting diet and exercise; and when the weight came back a little, it took a few weeks but I was able to remove it again. It seems to be a washback effect after weight loss.

Given my height, my BMI ratio is 29ish. So I got to wondering what my target weight should be. BMI dictates anything upto 75… but BMI isn’t a rigorous scientifically determined number. Mid-range would put me around 66kgs which just seems ‘gaunt’.

Are there any clinics that can help me determine a better target number and fat ratio so that I can be better informed for adjusting to a maintenance diet & trajectory. I’m anticipating mid-25 reaching the first target of around 75kgs.

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I’m finding intermittent fasting seems to cause a slight weight drop, but being intensely hungry during the fast sucks.

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Do you really need a clinic? It sounds like you’ve been successful all by yourself, so if it ain’t broke don’t fix it. Your “target weight” (bodyfat + muscle mass) is whatever you want it to be: it will boil down to how much exercise you want to do.

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Yeah. I only do intermittent fasting if it’s accidental. I try to avoid hunger cravings by eating:

  1. peanut butter (some)
  2. drinking fluids (soy milk, etc)
  3. soup, if there is any

Some people swear by IF… but honestly, my goal isn’t to dramatically reduce weight over a short time(bounce-back effect).

Fix the lifestyle, the weight will fix itself. Extreme dieting measures IMHO are counterproductive since it doesn’t change the underlying issues. I have a buddy who did a multi-day fast… I’d say he got dramatic changes… I have no idea if they are sustainable.

So far: reduce carb intake (bread, rice, potatoes, pasta, noodles…). In fact, I don’t consume much rice, pasta or noodles now at all. In fact, I actively avoid them, choosing simple bread and the occasional potato. I try to avoid excessive carbs after lunch, too.

Get more exercise.
Get into the habit of getting more exercise. Instead of taking a bus or car, walk or bike it! We’re far too sedentary for our own good. In fact, I’d say buying a car was probably what caused the weight to pile on! Driving & eating. Geez!

I do eat bad things for me: chocolate, cookies, etc. … all the things I used to eat. Just NOT very often.

And I don’t guilt myself over food. But the biggest change has been gradual. For me, that gradual evolution of habits that I don’t need to think about has been the biggest plus. If a habit helps me lose a few kgs, then good. If it doesn’t, I ditch it. If it works but loses effectiveness, I don’t see the need to keep it, I ditch it.

I work what works. No guilt trips. But the biggest realization for me has been: it doesn’t matter what you think or feel, it only matters what you do.

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I’m already exercising. I don’t know if it’s enough but I do weights at the gym, then fairly intense cardio on ellipticals (almost like sprinting). I hate doing anything when it’s this hot though.

I can’t avoid carb but if I have to choose carbs I prefer potatoes to say white rice. White rice is the worst because it tastes bland as hell, and it’s as bad for you as coke (at least coke tastes good).

I’d love to dramatically reduce carbs, but it would also require a dramatic increase to my income as well.

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That’s a pretty impressive weight loss, carefully managed. Carry on doing what you’re doing.

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I think I need some input on a number that makes sense. I plan to chat to my GP soon about it, but I don’t expect him to have any ready answers. Having some sensible numbers would be helpful.

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There’s a fair to middling chance you’ll receive bad advice. I’d stick to whatever you are doing now.

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I honestly can’t eat any significant volume of white rice. Rice is a particularly healthful food, in moderation. However, I wasn’t brought up eating rice… so consuming it is what led to my weight gain. BUT I don’t recommend avoiding carbs. That’s not sustainable or desirable. Our bodies need carbs, for sure.

After watching Dr. Now’s My 600lb life, I noticed that it was the suddenness of the lifestyle change that caused the strongest washback effects and diet failures… so after my own yo-yo diets… I resolved to make only gradual changes, but to build each change on what has gone before. It’s never been easy… but it gets easier. And now I don’t even notice what I don’t eat: there are whole sections of the supermarket I just don’t stop at any more.

Just keep doing what you’re doing. Do it gradually. Make it repeatable. Move on!

No guilt! Don’t beat yourself up over failures… failures don’t matter! They really don’t.

Just don’t give up! Never give up.

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I hear that:

My friend suggested I go to a gym to get some numbers done… apparently they provide a service like that.

But after dealing with a crap gym in Taipei before… I am completely hesitant to go into one of the chain gyms after the poor treatment/deal we were offered - the story is detailed somewhere in forumosa. I’m certainly not handing over my credit card details!

So I figured some hospital-based diet clinics might be helpful. Don’t know.

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Obviously it’s your choice, but I don’t get why you’re looking to change something you’re clearly achieving.

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I think World Gym has some kind of thing called inbody or something that measures your body composition, but it’s not terribly accurate. The most accurate way is actually by X ray.

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Ah… so I found this consumer device.

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I agree with others. You’re doing great and so just keep it up. As far as the ideal body composition, I personally just look in the mirror. I’m at 86 kilos and seem to look decent enough at this weight. I could probably use a bit more muscle, but I’m addicted to swimming so I always choose that over lifting weights. I would probably look better at around 83 kilos, but that would take some carb restriction to get to then maintain that weight. I’m not too willing to forgo carbs. I skip breakfast and exercise often, and this IF regimen plus intense exercise works for me.

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I’m stuck at about 83kg. Still walking and jogging pretty much everyday. Mixing up the routine and feel good, strong, adding distance and cardio conditioning.

Wife took a picture of me at the beach today without a shirt. I feel way better than I look, which is dad bod. :joy:

But I’m down from 99kg two years ago and still sober going on 18 months.

More yoga, less m00bs.

Agree with others : OP is doing great. :+1:

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Thanks for the positive vibes! Congratulations to @Mr_PBH and @marasan on their weight loss journeys! If you’re struggling, know you’re not alone! Keep at it @Taiwan_Luthiers … there are def. more positives than just being healthier! Hah!

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I guess I’m looking for a target, that’s all. I could pick one myself… but I’m not a medical or health expert. Last time I tried to fix a medical issue, I made it worse not better. In fact, I’ve done that several times! Since then, I only work as an ‘intern’ in that role! LOL!

Anyways, appreciate your taking an interest! Wishing you success, too!

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Cheers. I actually have the reverse problem, I need to gain weight.

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Neither are medical and health ‘experts’, most of the time. Since you’ve been so successful, and 99% of mainstream dieticians are so clueless that they end up making their clients fatter, that puts you in the top 1% of actual experts, doesn’t it?

I think it’s natural to get a bit … obsessive once you figure out how to manipulate your body composition. I went through a similar phase. But your question really doesn’t have an answer. Let’s say you find some health expert who does some I-Ching jiggery-pokery on a magic spreadsheet and says 'aha, your ideal weight is 73.7kg". What does that even mean? Ideal in what sense? How much of that mass should be fat, and how much muscle? How would you achieve this target, and what would be the point?

Your body knows its own requirements and will sort itself out. If, for example, you increase your exercise load, your body will adjust your muscle mass to the ‘correct’ level. Any expert who tells you that your body’s muscle mass target is “wrong” is an idiot.

Incidentally - at the risk of kicking off a holy war here - humans don’t need carbs at all. You can quite easily survive (some people actually do, because of medical conditions) on zero carb intake. But that doesn’t mean you should avoid them entirely. You’ve already achieved precisely what you need to achieve - an appetite recalibration, such that you don’t crave carbs but simply eat them when you feel like it. And then stop when you’ve had enough.

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How did you start jogging? I am thinking about it, too. I do walk and bike extensively. Did you start with Hiits or interval running?